5 mau koho kakahiaka maikaʻi e lilo ai ka kaumaha

Anter

• 5 mau koho kakahiaka maikaʻi
• Kūpono i nā meaʻai no ka ʻaina kakahiaka
• 1. ʻO ka pancake maiʻa me nā oats
• 2. Berena wahaheʻe
• 3. ʻO ka biscuit wholemeal homemade
• 4. Huaora hua
• 5. Hui o ka yogurt me nā hua hua
• Pehea e lilo ai i ka ʻaina kakahiaka o ka poʻe hana hoʻomaʻamaʻa kaumaha

ʻO kekahi mau meaʻai e pono e noho ma ka papa ʻaina kakahiaka e lilo kaupaona:

• ʻO nā hua citrus e like me paina, strawberry a kiwi paha, ʻo kahi laʻana: ʻo kēia mau huaʻai, me ka loaʻa ʻole o kekahi mau caloriu, he nui ka wai a me nā olonā i kuleana no ka hōʻemi ʻana i ka pōloli i ke kakahiaka a me ka hoʻoponopono ʻana i ka ʻōpū, e hoʻēmi nei i ka ʻōpū o ka ʻōpū;
• Waiū skimmed aiʻole ka soy, ka oat a me nā mea inu raiki paha: nui kā lākou o ka calcium me ka liʻiliʻi o nā calorie a hoʻonui i ka waiwai o ka ʻaina kakahiaka me ka hōʻeha ʻole i ka papaʻai.
• ʻO Granola a i ʻole berena wholemeal me nā ʻanoʻano nā kumuwaiwai maikaʻi i waiwai i ka puluniu, nā wikamina a me nā minelala e kōkua i ka lilo ʻana o ke kaumaha a hoʻokuʻu i ka ʻōpū paʻa.

ʻO kahi ʻokoʻa i ka pāʻina kakahiaka a me ka loaʻa ʻole o ka momona e ʻai i ka yogurt momona momona ma kahi o ka waiū. No ka ʻai ʻana i ka berena, ʻo kahi ʻāpana o ka tī keʻokeʻo ka koho ʻoi loa e lilo i ka kaumaha.

5 mau koho kakahiaka maikaʻi

ʻO ka ʻāina kakahiaka ka meaʻai nui e hoʻonui ai i ka hana naʻauao a hōʻoia i ka noho maikaʻi ʻana i ka lā, no laila me ka pōloli ʻole e koi ʻia e hoʻomaka i ka lā me kahi mea inu e like me ka wai, ka waiū a i ʻole ka wai yogurt a, i ka wā hiki loa, e hana kekahi o nā koho aʻe:

1. Ka palaoa Palani me ka tī Minas a me ke aniani o ka wai ʻalani;
2. ʻO Granola me kahi yogurt maʻamau a me nā ʻāpala;
3. Kofe me ka waiū, kahi berena cereal me kahi bata a me ka momi;
4. Nā kīʻaha holoʻokoʻa me nā huaʻai kāwili ʻia a me nā inu ʻalemona;
5. 2 toast me kahi soya inu strawberry smoothie.

ʻO ka mea nui ʻaʻole e hoʻomaka i ka haʻalele ʻana i ka ʻaina kakahiaka, ʻoiai ʻo kēia nō kekahi o nā papaʻai nui a koʻikoʻi o kēlā me kēia lā. Maopopo ka mea e hana ʻia i kou kino ke ʻai ʻole ʻoe i ka ʻaina kakahiaka.

Kūpono i nā meaʻai no ka ʻaina kakahiaka

1. ʻO ka pancake maiʻa me nā oats

Nā Pono:

• 1 maiʻa
• 1 hua manu
• 4 punetēpu o ka oat bran
• 1 kahi teaspoon o ke kinamona a i ʻole ka momona momona momona momona

Hoʻomākaukau:

Knead i ka maiʻa a kāwili ʻia me ka hua manu, ka ʻoka, a me ke kinamona, e pākuʻi ana i nā mea āpau me kahi puna. Pono ʻoe e hōʻalo i ke kuʻi ʻana i ka mea kāwili a kāwili paha e hōʻalo ai i ka lilo ʻana i wai. A laila hamo i ka pā palai me ka ʻaila niu a waiho i nā ʻāpana i ka pala.

2. Berena wahaheʻe

Nā Pono:

• 1 kīʻaha o ka yogurt maʻamau
• ke ana like me ke kīʻaha o yogurt, ka palaoa palaoa holoʻokoʻa
• kāpīpī i nā mea kanu e like me oregano a rosemary paha
• paʻakai e ʻono

Hoʻomākaukau:

Hoʻohui i nā mea hana i loko o kahi pola, e hoʻowali me kahi puna a hana wale e like me ka pancake. E hamo i kahi pā palai me ka ʻaila ʻoliva, e hoʻoneʻe i ka mea nui a laila hoʻohui i kahi liʻiliʻi o ka palaoa i brown. Huli ke gula gula, i hiki iā ʻoe ke kuke ma nā ʻaoʻao ʻelua. E lawelawe me ka tī keʻokeʻo a me nā ʻōmato, no ka laʻana.

3. ʻO ka biscuit wholemeal homemade

Nā Pono:

• 1 hua manu
• 2 punetēpu o ka ʻoka
• 1 kīʻaha palaoa wholemeal
• 1 puna o ka sesame
• 1 punetēpō o ke olonā holoʻokoʻa
• 2 punetēpō o ka paukū koko wīwī
• 1 puna o ka waiūpaka

Hoʻomākaukau:

Hoʻohui maikaʻi loa i nā mea pono āpau a hana i nā pōpō liʻiliʻi o ka nui like, kāwī mālie e hoʻomoʻa wikiwiki a hoʻomoʻa i ka umu waena no 20 mau minuke.

4. Huaora hua

Nā Pono

• 1 kīʻaha o 180 ml o ka yogurt holoʻokoʻa
• 1 maiʻa
• papaya hapalua
• 1 punetune o ka ʻoka

Hoʻomākaukau:

Pepehi i nā mea āpau i ka blender a lawe iā ia ma hope pono.

5. Hui o ka yogurt me nā hua hua

ʻO kahi manaʻo maikaʻi ʻē aʻe no ka ʻaina kakahiaka e waiho i loko o ke pola 1 kīʻaha o ka yogurt maʻamau, 1 puna (o ka kofe) o ka meli, 2 puna o ka granola a me nā ʻāpana o nā hua, e like me ka maiʻa, pea a ʻalani paha, no ka laʻana. Ma waho o ka mea ʻono, olakino loa ia.

E nānā i ke wikiō e hiki mai ana a ʻike pehea e hoʻomākaukau ai i 3 mau ʻano hana e pani ai i ka berena:

Pehea e lilo ai i ka ʻaina kakahiaka o ka poʻe hana hoʻomaʻamaʻa kaumaha

No ka poʻe e ʻai i ka ʻaina kakahiaka a hana i ka hoʻomaʻamaʻa kaumaha ma hope koke iho, pono i kēia pāʻina ke hoʻonui i ka ikehu, e hōʻalo ai i ka hōʻino ʻana i nā mākala. No laila he mea nui e hoʻohui i ka meli, ka moa ham, ka hua moa i hoʻolapalapa ʻia, ka oatmeal a me nā jelly hua, no ka laʻana.

Ke hiki wawe i ka hoʻomaʻamaʻa, kahi laʻana maikaʻi no ka ʻaina kakahiaka kahi huaora soy waiū me ka ʻāpala, ka pear a me ka pepaya, i loaʻa ka ikehu me ka ʻole o ka ʻōpū piha, i mea e hoʻopilikia ʻole ai ka hoʻoikaika kino. Eia nō naʻe ma hope o ka hoʻomaʻamaʻa he mea nui ia i ka ʻaina kakahiaka piha a olakino hoʻi i mea e loaʻa ai kahi hoʻōla maikaʻi a me ka hypertrophy musele.